Stress Inventory and Symptom Tracker

it starts with awareness

This resource is designed to help you identify and track the physical, emotional, and cognitive symptoms of stress in your daily life. By gaining insight into how stress manifests in your body and mind, you can begin to recognize patterns and triggers that may be affecting your overall well-being. Use this tracker as a tool to enhance your awareness and support your journey toward nervous system regulation.

How to Use the Tracker

Identify Symptoms:

Each day, reflect on the symptoms you experienced. Use the categories below to guide your observations:

  • Physical Symptoms: Headaches, muscle tension, fatigue, digestive issues, rapid heartbeat, etc.

  • Emotional Symptoms: Anxiety, irritability, sadness, mood swings, feeling overwhelmed, etc.

  • Cognitive Symptoms: Trouble concentrating, forgetfulness, racing thoughts, confusion, etc.

Rate Your Symptoms:

On a scale of 1 to 10, rate the intensity of each symptom you experienced, where 1 is minimal and 10 is severe.

Identify Triggers:

Consider what events or situations may have contributed to your stress levels. Note any specific activities, interactions, or environmental factors.

Reflect on Your Day:

At the end of each day, take a moment to reflect on your overall stress experience. Ask yourself:

  • What moments felt particularly stressful, and why?

  • Were there any practices or techniques that helped ease your stress?

Track Your Progress:

Over time, revisit your entries to identify patterns. Notice if certain symptoms persist or if stress levels fluctuate based on specific triggers or coping strategies you implemented.

Sample Tracker Template

Tips for Effective Tracking

  • Be Consistent: Aim to fill out your tracker daily, or at least several times a week, to gain the most insight.

  • Be Honest: Note your true feelings and experiences without judgment. This tracker is for your benefit and understanding.

  • Adjust as Needed: Feel free to modify the template or add any additional symptoms or categories that are relevant to your experience.

Reflection and Next Steps

As you begin to track your symptoms and stress triggers, you may notice opportunities for incorporating nervous system regulation practices into your daily routine. Use this awareness to experiment with techniques discussed in the course, such as deep breathing, mindfulness, or physical movement, and see how they impact your stress levels and overall well-being.

Remember: Understanding and regulating your nervous system is a journey. The more you observe and engage with your experiences, the more empowered you will become in managing your stress and nurturing your well-being.

click image to open